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CristalMunoz.com http://cristalmunoz.com Author - Nutritionist - Motivational Speaker Fri, 13 Dec 2013 18:23:07 +0000 en hourly 1 El Latino Health & Beauty Event http://cristalmunoz.com/blog/el-latino-health-beauty-event-2/ http://cristalmunoz.com/blog/el-latino-health-beauty-event-2/#comments Fri, 17 Jun 2011 17:44:13 +0000 Cristal Munoz http://cristalmunoz.com/?p=515 Hello there!

I wanted to share a short overview video of an event in Sand Diego that I had the pleasure of being a part of. It was an awesome experience so I thought I’d share it with you!

Video of El Latino Health & Beauty Event


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El Latino Health & Beauty Event http://cristalmunoz.com/lifestyle/el-latino-health-beauty-event/ http://cristalmunoz.com/lifestyle/el-latino-health-beauty-event/#comments Fri, 17 Jun 2011 17:40:15 +0000 Cristal Munoz http://cristalmunoz.com/?p=493 El Latino Health & Beauty Event

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Why Salad Diets Don’t Always Work http://cristalmunoz.com/blog/why-salad-diets-dont-always-work/ http://cristalmunoz.com/blog/why-salad-diets-dont-always-work/#comments Tue, 31 May 2011 05:36:22 +0000 Cristal Munoz http://cristalmunoz.com/?p=501 Hi guys!

Today I bring you good news: It’s ok if you don’t like salads, ‘cause if you’re eating them to lose weight, chances are you’re better off eating a burger! Well, now that I’ve caught your attention with my half-truths (watch and learn Fox news), I suggest you keep reading to find out what I’m talking about! J

When I say you’re better off eating a burger than a salad, I’m referring (but of course) to the chain restaurant variety of salad, whether said restaurant has a one Dollar menu or if they charge you nine bucks or more. The fact is that chain restaurants make salads because they are simply in demand, not because they are cost effective or even easy to make. They know that most people eat salads for health conscious reasons. They also know that most people don’t really like salads, and would rather be eating something hot and full of calories.

Their solution to this is to make sure the salad tastes good, while maintaining some overall appearance of health. And they achieve the almost impossible feat of making the American population enjoy eating vegetables, by smothering them with dressings that are especially designed for this.

Salad dressings can be deceptively fattening, and in fact are the number one cause of failure to lose weight on the traditional “I’ll just eat a salad” diet. If you don’t believe me, ask for the nutritional information of any salad from a chain restaurant (such as McDonald’s, Corner Bakery, Souplantation, etc.) and you will soon be dismayed at the amount of sugar, fat and calories those yummy dressings have. A chopped salad from one of the restaurants mentioned above (I’ll let you do the guessing) has 870 calories, that’s half of your calories for the day! The salads that had Caesar and ranch dressings by the way, had as much as 1270 calories. At that rate, you might as well go have a burger!

Honestly, I almost think those chain restaurants should be given a medal, because if you were making the same chopped salad at home you would have a pretty darn hard time getting the same salad to have even 500 calories, let alone 900. So how do they do it? They combine the three ingredients guaranteed to make your taste buds dance and your cellulite sing: fat, sugar and salt. And they top things off with processed, low quality meats such as chicken and bacon. What, you didn’t think the salad tasted better just because you paid 9 bucks for it, did you?

Luckily for you the solution is simple: go European! Ask for olive oil and vinegar and sprinkle a small amount of salt. If the vegetables are of good quality, you will get used to this 80 calorie dressing in a matter of days. If the vegetables suck however (and they probably will), well then that’s what you get for going around depending on chain food restaurants of all places to help you eat healthy!


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Banana Nut Protein Bread Recipe http://cristalmunoz.com/healthy-foods/banana-nut-protein-bread-recipe/ http://cristalmunoz.com/healthy-foods/banana-nut-protein-bread-recipe/#comments Tue, 31 May 2011 04:52:46 +0000 Cristal Munoz http://cristalmunoz.com/?p=491                                                                                

Here is a very nutritious recipe for a breakfast bread that has over 12 grams of protein, tons of fiber and less than 15 grams of bad carbs per serving. For a lower calorie version, skip the nuts. Please note that I consider this a breakfast recipe and not a snack or desert recipe because it has over 180 calories per serving.




  • One 15oz Box of Banana Nut Bread Mix (preferably from Trader Joe’s, Henry’s or Whole Foods). Make sure the ingredients are natural and that it has minimal amounts of added sugar. If you can’t find something that fits this criteria, replace for 15 oz of whole wheat flour.
  • 3 whole cage free eggs
  • 1/2 cup of unsweetened applesauce (this replaces the large amounts of oil typically used to make cake recipes moist)
  • 1/2 cup of greek nonfat yogurt
  • 1/4 cup regular ground flaxseed (you can find bags under $5 at any health food store)
  • 1/4 cup whole rolled oats
  • 3 table spoons of raw almond meal (optional)
  • 2 table spoons of grapeseed oil
  • 1 teaspoon of peanut butter or almond butter (optional)
  • 1 banana
  • A handful of blue berries or raspberries (optional)
  • a handful of walnut pieces (optional)
  • a pinch of sea salt and cinnamon


Preheat oven to 350 degrees. Lightly grease a large square brownie pan (preferably not glass) and set aside. In large bowl mix all the ingredients until well blended. The mix should be relatively smooth and even colored, with the same consistency as regular cake or muffin mix.

Cover the mix with plastic and allow it to sit on the counter for 2 to 4 hours. This allows the flaxseed and oats to become spongier which causes the mix to air up. If you like heavy, pudding like bread you can skip this step. Bake in the oven for 30-40 minutes and allow to cool on the counter. Ideally the bread should have a sticky top layer and plenty of moisture (remember that the less you cook food, the more nutrients it contains). Cut into brownie size squares and enjoy! This recipe should make at least twelve servings. Refrigerate and enjoy within a week.

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Hot Dog Alert (2nd Worst Food) http://cristalmunoz.com/blog/hot-dog-alert-2nd-worst-food/ http://cristalmunoz.com/blog/hot-dog-alert-2nd-worst-food/#comments Fri, 13 May 2011 17:45:21 +0000 Cristal Munoz http://cristalmunoz.com/?p=484 Alright so the summer is almost here and I didn’t want to miss a chance to talk about the hidden health issues hiding in food we eat the most during the hot months of the year: Hot dogs. If you are a know it all that is “well aware” of the dangers lurking in a seemingly defenseless hotdog, then you can stop reading. But if you don’t happen to know it all, then I suggest you stick around to find out why the hot dog has made it to number 2 on my list of (a drum roll please) “Top 10 Deadliest Foods!” (please read the title of my list like a WWF commentator).

Firstly, I want to disabuse you of the idea that your average, every day hotdog is made of meat; it most certainly is not! The average hot dog roasting on some random person’s BBQ is made up of a very large variety of things and honest, plain ‘ol beef isn’t one of them. Most hotdogs (especially beef hotdogs) are made up of the leftover gizzards of at least three or four different types of animals: pigs, chickens, turkeys and cattle. By gizzards I mean (including, but not limited to) beaks, eyeballs, livers, skin, bones, fetuses, poop encrusted intestines…you name it.

The second main ingredient in your average hotdog is saline water, similar to the kind Dr. 90201 uses to make boob implants have that “more natural feel”. The purpose of this saline water is to make the hotdog bigger than it really is. That way people can stand around campfires and go “Geez, look at all that meat for 40 cents! I just don’t know how they do it…” Of course the downside of this is that the average hotdog has the sodium you should consume in half a day.

The third ingredient in a hot dog is Nitrates which are a type of preservative proven to cause cancer. Yes PROVEN, as in like, the European Community doesn’t allow it in their food products. The reason it is used in the US is because it is a very strong and effective preservative, and when you have food that is made up of the gizzards of a bunch of different animals mashed together you need to make sure the food is properly preserved. After all, food companies only want you fat and ignorant, not dead!

The fourth NO-NO ingredient in hotdogs is MSG, which I won’t waste my time talking about because if you live on planet Earth you probably already know that MSG is bad and that it causes over 70 different symptoms and illnesses such as migraines, bloating and sudden death (almost).

So now that you have the hot truth on regular hot dogs, allow me to point out the obvious: stop eating them! Believe me, buying a $4 pack of 100% organic beef hotdogs with no nitrates, or 100% turkey dogs with no nitrates will be the best investment you can possibly make on your health throughout the summer.

As a health fanatic, I always look for “sustainable” ways of eating healthy. In other words, I don’t do weird crazy sh-tuff just to lose weight or get healthier if I don’t think it’s something I could do easily every day of my life (example: the Lemonade [from hell] Diet). But eating foods with chemicals as harmful as MSG and Nitrates is NOT AN OPTION. It’s not a negotiable point for me. I don’t go: “Well, it’s Saturday. I’m going to go easy on myself and have some salty, poisonous gizzards of a dubious nature.”

I hope you have a wonderful summer (if you are reading this from Nebraska or whatever please take into account that I’m in LA, where the summer has its own agenda and does not wait for June 21st).


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The best Hydration Drink EVER! http://cristalmunoz.com/blog/the-best-hydration-drink-ever/ http://cristalmunoz.com/blog/the-best-hydration-drink-ever/#comments Sun, 03 Apr 2011 00:06:06 +0000 Cristal Munoz http://cristalmunoz.com/?p=467  Hey guys!

I wanted to share with you two of my favorite ways to stay hydrated during the hot summer weather, and also mention WHY it’s so important to keep up a high intake of water and electrolytes.

As you probably already know, your body loses tons of minerals (mainly salts) whenever you sweat, and potassium when you urinate. Having a salt and potassium deficiency generally causes fatigue, achy muscles, headaches, sensitivity to light and a myriad of other symptoms. It’s sad (but true) that here in LA where it’s hot most days out of the year, a very large percentage of people are in a permanent state of dehydration without even knowing it, and yet they wonder why it’s so friggin’ hard to get simple tasks done! Well, guys, when your body is trashed you just don’t feel like taking on your garage or lawn or…stuff.

In any case, here are two ridiculously delicious, cheap and simple ways to stay hydrated:

Crushed Watermelon:

Fill up a blender with seedless watermelon, add some ice and puree it. Drink all you want ladies! Watermelon being fattening is a myth! The stuff is 90 percent water and helps you lose retained liquids. I personally drink as much as half a watermelon a day on hot days, and because my cravings go down and I start getting rid of bloating, my body weight goes down.

FRESH Coconut Water:

The second SUPER mega ultra (!!!) hydration drink is fresh coconut water. Don’t worry about the coconut being young, old, Vietnamese or from Whole Foods. Just make sure it’s a real coconut and not some canned “made from concentrate” crap that has been on the shelf for ages.

Extracting coconut water is so easy that even monkeys know how to do it! If you look at the bottom of a coconut you will see it has three dark indentations. Those are very soft areas that can be punctured with a round screw driver and hammer. Just pop three holes, turn the coconut upside down on a cup and let the water drain into the cup. And just like that, you have yourself a cup full of super serum! No, really! Coconut water was used for blood transfusions during WW II in Hawaii when they real serum ran out. In fact, coconut water is the closest substance to blood plasma known to mankind (well, at least the real stuff. Who knows what store bought coconut water resembles).

Stay thirsty my friends!


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My new Audio Book is here! http://cristalmunoz.com/blog/my-new-audio-book-is-here/ http://cristalmunoz.com/blog/my-new-audio-book-is-here/#comments Thu, 17 Feb 2011 06:54:26 +0000 Cristal Munoz http://cristalmunoz.com/?p=407 Hi everyone!  I couldn’t wait until the official launch of my latest audiobook: Keep Fit For Life, so I decided to post a picture today!

Over all, I am very excited about this project because I feel like I was able to marry a very simple, basic knowledge of health & nutrition principles with a practical approach to daily eating. believe me, this is easier said than done.

I look forward to reading everyone’s reviews and sincerely hope that my audio book will  impact your life and help you make those moderate but permanent changes that will get you the long term results you are looking for.
Here’s to your health!


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My Ideal breakfast http://cristalmunoz.com/lifestyle/my-ideal-breakfast/ http://cristalmunoz.com/lifestyle/my-ideal-breakfast/#comments Sat, 12 Feb 2011 22:02:57 +0000 Cristal Munoz http://cristalmunoz.com/?p=381 It’s truly amazing how many people skip breakfast or eat foods that basically fall under the category of “dessert”, and yet expect to somehow have tons of energy during the day and not have any cravings for junk food!

Seriously?! Ok let me be clear: If you start the day off by eating garbage, you will pretty much end it the same way!

Eating nothing for breakfast means that by 10AM you will be drained of any and all energy and your body will pretty much say “Screw you and your dumb diet” and will DEMAND a bag of Cheetohs or a sugary drink. Sure at this point, you might be superman and be capable of saying no to a bag of chips, but seriously, when was the last time a precut bag of organic celery with low fat ranch was laying around your workplace? Unless you work at Whole Foods, you’re pretty much stuck with eating whatever junk is readily available.

And what happens when you eat simple carbs with no protein or fiber to back them up? About an hour later (sooner if you have a good metabolism) you feel brain dead, bloated and like you haven’t eaten in three days, and decide that if eating “healthy” involves feeling this horrible starvation that maybe you will just decide to live dangerously from now on and eat whatever the heck you like.

So, when I put things in this light, maybe you can see why breakfast might be a good idea :)

Alright, let’s go over the three fundamental rules to eating a healthy breakfast:

RULE 1: Have it ready! That’s right, be a good little boy or girl and prepare your breakfast ahead of time the night before, and while you’re at it, do what your mom taught you and lay out your clothes for the next day! OK, seriously now, breakfast is the most likely meal to be skipped because most people are groggy and in a hurry in the morning.
There is a ton of very fast, simple options that you can have in your fridge like precut fruit, individual yogurt and cottage cheese cups, and oatmeal packets that you can literally take with you and eat on your way to work.

RULE 2: Always focus on nutrition not taste! Basically, breakfast is THE ONE meal that you have full control over every day. Once you leave the house, who knows what life will bring (usually it brings donuts and chinese food).  So making sure that at the very least you have one decent meal every day no matter what is literally the least you can do. If you can’t give yourself one miserly meal a day where you have a disgusting greens smoothie, some plain oatmeal and cottage cheese so that you can have a minimal amount of energy and vitality you should just go kill yourself now, at least you’ll die young :)

RULE 3: Ok rule 3 is not a rule, it’s just instructions on what to eat, but since I already said I’d give you 3 rules I didn’t want to go back and edit. So breakfast is all about Protein (so you can remain full until your mid morning snack and not want to attack the vending machine when that time comes), and Fiber which basically makes sure you don’t turn into a walking (and breathing) turd, and have regular bowel movements.
Yeah that’s right, I said “regular” bowel movements. As in: 3 times a day regular, not every 3rd day!

Ok, so basically a good breakfast is made up of a low calorie protein food and raw unprocessed fiber.
A good low calorie protein would be low fat cottage cheese or greek yogurt, egg whites and raw porridges (such as quinoa-oat-barley porridge). A good source of raw, unprocessed fiber is fruits, vegitables and sprouted grains.

As you can see, Grape Nuts and Nature Valley Granola Bars do not qualify as a healthy breakfast.

Good Luck on this and if you’re trying to quit coffee, may the force be with ya!


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http://cristalmunoz.com/lifestyle/369/ http://cristalmunoz.com/lifestyle/369/#comments Fri, 28 Jan 2011 04:07:34 +0000 Cristal Munoz http://cristalmunoz.com/?p=369 So the weekend is finally over and now you’re stuck with a guilty conscience and a bloated stomach. If only you hadn’t eaten all that food! If this sounds like you, then read on.

Many Americans today are relying heavily on unhealthy foods to feel good and relax, and nowhere is this trend more visible than on the weekends. From calorie ridden margaritas and appetizers, to sugary refreshments and deserts, the weekend for most people seems to be the time to let loose and eat every last horrible thing imaginable.

So what you might ask, can you do to right the wrong? Is there such a thing as food that can reverse the negative effects of other foods? Fortunately for you, the answer is YES!

As a general rule, most people during the weekend tend to overindulge in processed foods that are almost always loaded with sugar, salt and fat, so staying away from these foods for a few days is key so your body can recover from the stress caused to your system. If possible, stick to low calorie foods such as low fat milk, lean meats such as turkey and chicken, and lots of fruits and vegetables. Avoid canned, frozen or processed foods, as these tend to be high in sodium and calories. If you have a nifty lunchbox or a collection of Tupperware, now would be the time to dust it off and put it to good use! Remember that home-cooked food will almost always be lower in fat and calories than prepared food from restaurants.

To help your body recover from the sodium overload that appetizers and restaurant dishes generally contain, try to eat plenty of high potassium foods such as milk, watermelon and banana, and drink at least 2 more glasses of water than you would normally. Adding the extra water is as easy as cutting down on sodas and high calorie refreshments, and making sure you always carry water in your car and at work.

If you’ve eaten foods that contained large amounts of flour, (such as pasta and pizza) make sure you eat at least one colorful salad, one large serving of greens, and at least 2 fruits per day. All that flour needs to leave your intestines, and the safest and healthiest way to do that is by making sure you get plenty of fiber and water in your system. Whenever possible, choose wheat bread over white, and granola or oatmeal over regular cereal. If you want to snack, choose fresh fruit and plain yogurt over crackers and cheese.

Finally, you should think about why you are overeating during the weekends and try to find a solution that you can live with, but that will help you cut down on all the unhealthy overeating. This could be as simple as making it a golden rule to eat a salad before each meal, choosing between a desert and a refreshment, or asking for half of your food to go so you can enjoy it on another day.

Eating healthy should  always feel right, even if it’s not always easy. And in the long run, the pleasure we get from eating naughty food is short lived, but the consequences of how we eat stay with us forever. Here’s to your health!


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Blueberry Yogurt Crepes http://cristalmunoz.com/healthy-recipes/blueberry-yogurt-crepes/ http://cristalmunoz.com/healthy-recipes/blueberry-yogurt-crepes/#comments Tue, 25 Jan 2011 04:22:16 +0000 admin http://cristalmunoz.com/?p=360 These crepes are a healthy option for a delicious weekend breakfast or special treat. Although I don’t recommend this recipe for everyday breakfast, it is still a much healthier option than most cereals and pastries.

For quick preparation make extra crepe batter and refrigerate or freeze the rest.

Prep Time: About 15 minutes
Cooking Time: About 3 minutes for each crepe
Yields: 8 Crepes (4 portions)


2 Eggs
1 Cup plain low fat yogurt (preferably Greek)
1 Cup 2% milk
2 Tablespoons of honey (preferably clover honey)
¾ Cup whole wheat flour
¼ teaspoon real vanilla extract
Grapeseed oil
2 Cups of fresh blueberries (can be replaced for other fruit)
¼ Teaspoon of salt


1. Combine milk, flour, eggs and salt in large bowl until smooth.

2. Heat a non stick pan (preferably 11 inch) over medium heat and add a minimal amount of Grapeseed oil, just enough to cover surface and sides of pan.

3. Pour 1/8 of the batter (about ¼ of a cup) into the pan. Pick up the pan and swirl it around gently to spread the batter into a thin disk. Cook for less than a minute.

4. Carefully turn the crepe over and cook for 30 seconds. Repeat with each crepe, oiling the surface of the pan each time.

5. In a mixing bowl combine yogurt, vanilla and honey. Blend well.

6. Add about ¼ cup of fruit and 1 tablespoon of yogurt onto each crepe. Roll and serve

Nutritional information per serving: About 250 calories (from fat 35), fat 4 g, Sodium 110 mg, Carbohydrate 40 g, Fiber 4 g, Protein 12 g.

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